7 secrets to a comfy shoe fit

Do you remember getting your feet measured at the shoe store when you were a child? You'd pull off your shoes and nestle your bare foot in a cold metal foot-shaped contraption, and a salesperson or your mom or dad would adjust a slider to figure out what size shoe you needed for your ever-growing feet.

As an adult, your feet have probably stopped growing. You think, "Hey, I'm a size 8" or whatever and you're done with shoe-sizing forever, right? Wrong! Shoe size can vary from brand to brand and style to style, and your feet may shift slightly in size depending on the time of day or the state of your health. Your right foot and left foot may even be different sizes!

Wearing poorly fitted shoes can lead to foot problems, including corns and calluses, bunions, and hammertoes. You can avoid the aches and pains by finding shoes that fit:

Shoe shop near closing time. You'll want to find shoes that fit comfortably from morning till night. Visit shoe stores toward the end of the day, since a day's worth of walking can cause your feet to swell.

Go beyond the size on the box. Request that a salesperson measure the length and width of both of your feet. Do this while standing up, as your feet can spread when you bear your body's weight.

If the shoe doesn't fit, don't wear it! No amount of squeezing, pushing, and wishful thinking will make an ill-fitted shoe fit you better. A shoe will not magically stretch to fit you.

Try the old soft shoe. A shoe with a softer sole will absorb more shock. Also, shoes made from stiffer material are more likely to rub blisters on your heels and other parts of your foot.

Lace 'em up. Choose shoes with laces for a more secure and versatile fit. Lace-ups allow for insertion of insoles or orthotics. And you can even adjust the lace pattern to fit your fit needs. If there are two sets of eyelets, using the eyelets farther away from the tongue suits narrower feet, while using the eyelets closer to the tongue allows more space for wider feet.

Go low. Shoes with a heel height of 1 inch (2.4 cm) or less are best for the feet. A higher heel puts greater pressure on the front of the foot and causes the body's weight to distribute unevenly. All of this shifting, sliding, and bending of the foot can cause painful bunions and hammertoe.

Those boots aren't made for walking. Hang up your cowboy boots. Even if you're a rancher punching cattle, the narrow toebox on cowboy boots cramps the toes and rubs blisters. And chic ankle booties may not provide enough ankle support. Not to mention the height of the heels...

How to be spring and summer shoe smart

When warmer temperatures set in, we set our feet free. But once we're liberated from covered shoes, our feet also become vulnerable to the elements - and to the lack of proper support, which flimsy flip-flops and skimpy summer sandals often can't provide.

What's the flap over flip-flops? Flip-flops are the go-to summer shoe for many people. They're cheap and easy to take on and off when you're at the beach or the pool. But flip-flops provide little cushion or support for the heels or arches and may cause you to alter the way you walk, which can lead to leg pain. Walking too long in flip-flops may also trigger inflammation of the Achilles tendon or pinched nerves. And exposing so much foot invites toe stubs, cuts, and scrapes, not to mention bacteria that could cause infections. Save flip-flops for quick jaunts - not for long walks on the beach.

Flats may fall flat. Heels are known to hurt, but flats can, too. Sandals, slides, and other flat shoes offer little to no cushioning or support for your feet. Walking too long and too flat to the ground can lead to achy heels and arches. If shoe style allows, add cushioned inserts. If not, minimize your time spent in those chic kicks.

Know how to manoeuvre in "mandals." Men have reclaimed the sandal, but with a masculine twist - the "mandal." Like flat sandals that women wear, mandals may lack proper support and lead to foot and heel pain and even to stress fractures. Choose manly sandals with supportive soles and padded straps.

Strappy, wrappy shoes = unhappy feet? The straps and wrapped material of strappy or wrap-around sandals can irritate the areas between your toes and rub calluses and blisters on the back of your heels. If you really want to go "gladiator"-style, opt for softer shoe materials, like soft leather, and make sure the shoes fit well.

Living on the wedge? The jute-rope soles of espadrilles look so fresh and cool. Add in a wedge heel and you've got a summer classic on your feet. Be careful, though, as the wedge can be unstable and trigger ankle twists and sprains. Stay low and look for soles with added traction.

Winterize your feet

If you're like many people, your footwear priorities shift as the temperature falls. You worry much more about function than form, as you seek shoes to keep your feet both dry and warm. And you want boots that will keep you on your feet - not your toes - as you sludge through snow and dodge black ice. One ankle twist can cause a sprain. One roll on the inside or outside of your ankles can lead to a break.

Boots line the shoe store shelves, and it can take a few tries to find the right shoe for the job. Here are a few boot-browsing tips to help you make the right choice:

Free up the flow of air. You'd think that air would be the last thing you'd want flowing through your shoes during the icy, cold, snowy winters. But good airflow keeps your feet dry and allows for better circulation, which will help your feet stay warm. Choose shoes that breathe - those crafted from natural materials like leather will breathe better than those made with synthetic materials.

Waterproof your boots. Choose boots that will keep moisture out while allowing perspiration to escape. If boots are not already water-tight, weatherproof them yourself using a spray protectant or a beeswax product. Or check with a shoe repair store to be sure you do it correctly.

Frigid air = rigid boots? Some boots, especially those designed to withstand rain, can limit the range of motion in your calf, ankles, and feet and provide little arch support. Look for boots that bend and give, and choose a size that allows room for insoles or arch supports.

Do you have to swap style for safety? Super-chic boots often have high heels or soles slicker than ice patches. And many lack lining to properly insulate your feet and legs against the cold. Shop around and you'll probably find a pair that meets the needs of your fashion sense and your feet. Look for grooved soles made of rubber for better traction and a heel that is either lower or stacked for better support and protection against slips and falls.

Choosing children's shoes

At no time in life will a person's feet grow more than during childhood. Between the ages of 12 and 30 months, a child will likely go up a size every 2 to 3 months. Growth gradually slows, and a child may only need a size-up every 4 months or so until the age of 4 and every 6 months from ages 4 to 6 years.

Take baby steps. A baby that's not walking yet certainly doesn't need the support of shoes. Instead, just cover those tender tootsies with socks or booties. Once a baby's pulling himself up to try walking, look for shoes that are flexible and shaped like the foot.

Time to toddle? Tots who've really taken to the whole walking thing can work up a sweat, so choose shoes that allow baby's feet to breathe. High-tops may seem tough to put on those wiggly feet, but it works both ways - baby will be less likely to take them off!

Ease growing pains. Because of all the shifts in size, have both of your child's feet measured at the store before selecting or having your child try on shoes.

Give a little wiggle room. Select shoes that are about a half-size larger than their measured foot size to allow room for growth. Your child should be able to wiggle their toes inside the shoes.

Selecting running shoes and other athletic footwear

Sport shoes are meant to maximize performance and prevent injury. It may take some trial and error to find just the right shoe to match the needs of your foot to the demands of your chosen sport or activity.

Focus on your specific sport. Different sports and activities require different shoes. Boosting your cardio at the gym? You'll need shoes that breathe, but that also provide support and cushioning. Hooping it up? You'll want thick, stiff soles to cushion your feet as you land after a leap or jump, and high tops to support your ankles through all the quick direction changes on the court. Tennis and other court sports also call for flexible soles to keep up with quick switches and changes in direction.

Go directly to the source. The most efficient path to the perfect shoe is to visit a reputable, reliable athletic shoe store and ask for guidance. A clued-up shoe clerk can help you to find more than just the right shoe in the right size. You could also get the goods on your gait, your arch, how to best lace your new shoes, whether you need insoles, and other bits of sport shoe wisdom. Check online reviews of local stores to find out which have the most knowledgeable and helpful staff.

Know when to go. Do yourshoe-shopping after a workout - or toward the end of the day - for the most accurate fit. That's when your feet will be at their largest. And be sure to bring along any orthotics or inserts that you use so you can choose shoes with ample space.

Know when to go back. Once you've been using your new sport shoes, check the soles for wear. Most running shoes can trot a good 560 to 880 kilometres (350 to 550 miles) before retirement. But no matter what your mileage, shoes lose stability and shock absorption over time. Without the proper shock absorption, a runner is at risk of shin splints and knee pain.

Should you try toning shoes?

People want to get fit, but they don't always have time to make it to the gym. Maybe that's why there are suddenly so many brands of toning shoes, AKA fitness shoes, wellness shoes, or rocker-sole shoes.

Toning sneakers are built differently than conventional fitness shoes. Instead of supporting your foot and making it easier for you to perform on the track or court, toning shoes make it harder for you to stand, to walk, and to balance. By rocking from heel to toe, the shoes force you to adjust your gait and force your leg muscles to work harder.

Toning shoes are nothing new. Podiatrists have long prescribed shoes similar to toning shoes to help those with foot, ankle, joint, or movement problems. Toning shoes may help those with certain types of foot pain or foot arthritis. If you have an existing foot or ankle problem, check with your doctor before trying toning shoes.

Toning shoes can cause trouble. Brands marketing the special shoes claim benefits to balance, muscle strength, and calorie burning, but foot experts warn that the shoes can pose risks, especially among those prone to falls. Toning shoes happen to be quite a bit heavier than normal shoes, and the extra weight could stress your joints or trigger muscle fatigue.

Toning shoes are not a cure-all. If you're looking to tone the muscles in your legs and bum, toning shoes may help a little. But some research has found that the special shoes create no real benefit when compared to normal fitness shoes. Use of toning shoes should not take the place of other fitness activities. You can save money and reduce risk of shoe-related injury by doing balancing exercises wearing normal fitness shoes. Good old-fashioned lunges and squats do the trick!

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